WARMUP

4min AMRAP
5 Strict bra to bar pull ups
10 Ring push ups
15 Banded pause squats

MOBILITY

Pistol of doom
Groin terror
Thoracic extensions

STRENGTH/SKILL

Back Squats 5, 5, 5, 5, 5

WOD

“Adrian”

Seven rounds for time
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps 30/24″

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.